Symptom free menopause


Symptom free menopause

Menopause concludes when a woman permanently stops menstruating. Menopause is a biological process that signifies the next stage in a woman’s life. During the menopause process, your hormones will shift. This can lead to symptoms like hot flashes, mood swings, and weight gain while your hormones are transitioning to a new normal.


But these symptoms aren’t necessarily your fate. There are natural remedies you can implement to lessen or completely eliminate menopause symptoms. By supporting your hormonal system with the nutrients, it gets/needs from food, you can ensure a smooth transition into the next phase of your life. Combined with lifestyle techniques, you will feel ready for anything.



Food is Medicine

Your sex hormones are all derived from fat. So, it is important to eat healthy fats. They’re also essential minerals, along with other nutrients, needed to create healthy hormones and help hormones function properly. For instance, the mineral magnesium is needed for proper estrogen levels.  All the nutrients we need to ensure a smooth transition into menopause we can get through the foods we eat. How neat is that?! This is the power of food.


Foods to add in include:

  • Organic fruits and vegetables
    • The majority of your diet should be vegetables. Fruits and vegetables contain antioxidants and phytosterols. Phytosterols help balance hormones.
  • Cruciferous vegetables
    • High in nutrients that help balance estrogen levels as well as other nutrients for overall optimal hormonal levels like vitamin C, fiber, and vitamin K.
    • Examples would include broccoli, brussels sprouts, cauliflower and cabbage.
  • Healthy fats
    • Fats are the building blocks for hormone production. Consume plenty of healthy fats and avoiding the bad fats.
    • Healthy fats include: virgin coconut oil, avocado, extra-virgin olive oil, grass-fed ghee and butter, flaxseed, pumpkin seeds, walnuts, and pastured eggs.
  • Omega-3 fats
    • These healthy fats reduce inflammation that can contribute to menopausal symptoms. They also facilitate in hormone production. Best sources are found in wild-caught fish.
  • Probiotics
    • Probiotics are full of healthy bacteria. Healthy bacteria assist in the production and regulation of hormones.
    • Good sources of probiotics are kombucha, grass-fed, full fat, plain yogurt, sauerkraut, and kimchi.
  • Water
    • Hydration ensures hormones, and the nutrients they need to function, can get where they need to. This is because water transports nutrients throughout the body. It also helps replace any fluid loss from hot flashes.
    • Water quality is also important. You can learn more about water quality and the different ways to filter your water in my online course.

Foods that makes menopause worse:

  • Processed foods
    • Processed foods like breads, crackers, pre-packaged meals, usually contain added sugars, chemical preservatives, and other additives that are endocrine disruptors. This means they make hormonal imbalances worse, thus causing unwanted menopause symptoms.
  • Conventional meat
    • Conventionally raised meat oftentimes contain added hormones which can negatively impact your own hormones. These animals are typically not healthy animals and transfer their poor health to you.
    • Look for words like organic, pasture raised, grass-fed, and hormone-free when buying meat and animal products in general.
  • Added sugar
    • Too much sugar intake can contribute to hormonal imbalances, inflammation, weight gain, cravings, and more. You get all the sugar your body needs through whole foods like fruits and vegetables.
    • The more sugar you consume the more hot flashes you have and the worse they are.
  • Rancid oils and fats
    • Rancid oils like vegetable oils, and fats like margarine can disrupt hormonal balance and increases inflammation in the body. These oils are high in omega-6 fats and contain trans fats.
    • Canola, corn, soy, grapeseed, and safflower are all examples of rancid oils. Be careful of cooking sprays. Even sprays that say olive oil on the label are usually laced with canola and/or is of poor quality and not suitable for consumption.
  • Excessive alcohol consumption
    • Leads to increase in symptoms, especially hot flashes.


Implementing positive lifestyle changes can also help alleviate symptoms.

  • Stress management
    • Stress can throw off your hormone levels and also contribute to unwanted lifestyle habits like emotional eating, insomnia, and low libido.
    • Acupuncture, meditation, exercise and spending time with loved ones, are all good ways to help manage stress.
  • Exercise
    • Exercise is good for a myriad of things. It can help reduce a lot of common menopausal symptoms like weight gain, poor sleep, bone loss, and stress.
  • Sleep
    • Sleep is our reset button. We need to be getting enough sleep so our bodies can function properly.


There are also essential oils and supplements that can help balance hormones, and reduce/eliminate menopausal symptoms. These can be extraordinarily helpful especially if you’re implementing the above recommendations. Working with a qualified practitioner may be necessary to determine what supplements and essential oils are best for you.

Going into menopause is inevitable if you’re a woman. Experiencing menopausal symptoms is not!


Happy Eating!

For a free healthy swap handout click here!

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